On the 10:00 x 3 Rounds:
800 Meter Run
200 Meter Double Dumbbell Farmers Carry 35/50 M25/40
20 Double Dumbbell Squats 35/50 M25/40
GENERAL WARM-UP
Run Warmup
400 Meters Easy
1 Round
1 Minute Row
30 Seconds Active Samson
1 Minute Row
30 Seconds Active Spidermans
1 Minute Row
30 Seconds Air Squats
MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 1 Minute
AFTER PARTY
Body Armor
3 Sets:
9 Double Dumbbell Seated Press
15 Double Dumbbell Floor Press
21 Double Dumbbell Push Ups
WORKOUT VARIATIONS
HOME GYM- Same
On the 10:00 x 3 Rounds:
800 Meter Run
200 Meter Double Dumbbell Farmers Carry 35/50 M25/40
20 Double Dumbbell Squats 35/50 M25/40
MODIFICATIONS
800 METER RUN
- 1000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 60 Shuttle Runs [10 Meters]
200 METER FARMERS CARRY
- Sandbag Run
- Dumbbell Run
- Empty Sled Push
- Medicine Ball Run
- Other Weighted Run
20 DOUBLE DUMBBELL SQUATS
- 30 Single Arm Dumbbell Front Squats
- 30 Dumbbell Goblet Squats
- 20 Barbell Front Squats
- 30 Odd Object Front Squats
- 30 Wallballs
- 30 Jumping Air Squats
________________________________
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
